Here is a wonderful article about the differences between “nutritionists”, “coaches” and dietitians. Enjoy!
http://www.usnews.com/health/diet-fitness/diet/articles/2010/02/05/nutritionist-food-coach-how-good-is-their-diet-advice.html?PageNr=1
Super Calorie Day February 7, 2010
Happy Superbowl everyone. I realize that to many, this day should truly be another national holiday, with Monday being an off day. Wow! I like football and all, but I guess I’m just way more into the college scene. Anyways, today’s event is usually associated with a plethora of high calorie snacks. (I did have a friend tell me that he would be drinking light beer in my honor. I’m touched.) So this is just a little reminder to be smart with your food choices and remember that tasty food does NOT always have to be super, high calorie. Check out the black bean salsa/salad recipe in my archives for a delicious, healthy side dish. Shrimp is also a great low-calorie meat choice. We are going to a b.y.o.m. (meat) party, and although my hubby picked out the largest piece of steak he could find, I am bringing shrimp to grill. I am completely content with that. Fruit and veggie trays also make a nice addition to a party so at least there is something healthy to throw into the mix.
Have a great time tonight! Remember, tomorrow we all get right back to eating healthy and exercising. =)
Tasty Black Beans February 6, 2010
Tonight we made tacos, which is definitely a family favorite. For starters we always use ground turkey breast as our meat. After all, taco seasoning makes everything tastes like tacos and this cuts down on the saturated fat significantly. Increasing the fiber content of foods is always a goal when I cook so I add a can of drained kidney beans to the meat as well. This way, I increase the fiber and stretch the meat, which saves me money.
I also really like refried beans and would prefer that in my tacos over the meat. So instead of using canned refried beans, I make my own version using canned, whole black beans that I smash myself. They are delicious and have no added fat. Enjoy!
Tasty Smashed Black Beans
1 can of black beans, drained slightly
2-4 cloves of garlic (to preference), minced
1 tsp fresh lime zest
Juice of 1/2 fresh lime
Dash of salt
In a small pot, dump can of beans, minced garlic, zest and juice. Simmer for about 20 minutes. Turn off heat, add salt, and smash beans with a potato masher. Spread on tacos or add to rice.
I’m on Twitter February 4, 2010
I am finally joining this twitter thing. My posts will feed directly to this blog, but still follow me: JBraddockRD
Grapefruits are in season! February 3, 2010
We are so very lucky here in Florida to have access to some killer citrus fruit. Right now grapefruit are at their best, so wherever you are, pick some up from the store or a friend. A dear friend recently gave me a whole basket full that I am really enjoying.
Grapefruits contain a lot of vitamin C (very needed during this cold season), fiber, potassium (helps lower blood pressure) and folate. One half of a large fruit only has about 50 calories. My favorite way to enjoy grapefruit is straight from the rind with my breakfast. Tonight I am going to try cutting some wedges to put on our salads for dinner. I am also going to work on a vinaigrette dressing that uses the juice.
FYI – I am going to try this twitter thing now that I have a smart phone. I think it will help me keep my blog updated more regularly. Thanks to all of you who are regular readers. I hope to give you more from my daily life to read regularly.
Long Lost Dietitian January 28, 2010
My husband is a football coach and his season is August through December. I am a dietitian and my “season” is January through March. I’ve been a.w.o.l. from blogging because I have been working with a lot of people trying to help them make positive changes for better health. A couple of weeks ago I started my 12 week nutrition class and as a part of that, I spend an hour with each participant.
I have heard a lot of people’s stories in the past couple of weeks. Sometimes I hear a common thread among many people. Once in a while I hear something new about where a person is coming from. All in all I want to remind you that there is always hope for changing your health. No one is beyond the capability to change for the better. We all just need different motivators to help us get there. Some people need the right information. Others are motivated by a recent tragedy. Still other are pushed to change by an athletic goal they’ve set for themself.
Whatever you need to motivate you to make healthy changes I urge you to go find it…NOW. Don’t wait any longer. Do what you need to do become healthier. It will not happen overnight, or even in a 12 week program. But every step you take for better health is an important one.
So tell me, what do you need to help motivate you to be healthy?
It’s January! January 3, 2010
The holidays are over and a new year, and decade, are upon us. I cannot help but wonder what new things await for me this year. In the area of health and fitness, I do have some goals. I think we should all have goals. There is nothing wrong with having something specific you want to accomplish. I think an important component to goal-setting is to decide to do something you actually will accomplish. Goals should be attainable. One suggestion is to set one goal a month. If you have goals related to your weight or fitness, break it down into smaller pieces and spread it out over a few months. Enjoy the process of accomplishing your goal, not just reaching it. The journey is sometimes the best and more important part of reaching our goals.
So set some goals for this month or the whole year and please, share them below. I would love to hear what is on your hearts for this year. As for me, my most current goal is to begin my training for Jacksonville’s River Run this week. The race is in March and this will be the 3rd year I will run in it. The cool thing is my husband is going to be running this year for the first time. I am going to need to set some weekly goals because my motivation for consistent running has been low lately. =)
Lastly, if you are looking for a fun, healthy weekend get-away, consider joining me and my colleague, Kerri Napoleon RD, for our “Relaxation-Resolution Weekend” at the end of the month. Check our the tab at the top of this page for more details.
Happy New Year!
Throw it Away! December 28, 2009
Your Christmas junk food, that is. Just throw it away! You can do it. I know it seems wasteful but it will help you in the long run. It’s time to get back on track with your calorie intake. You already know what those cookies and candies taste like because you just had some. Take the next few days to focus on getting lots of fruits and vegetables before you celebrate New Year’s. Don’t forget to drink lots of water too!
A New Week… December 7, 2009
Sometimes this phrase is exciting and motivating to me. Sometimes this phrase seems overwhelming and exhausting. Isn’t life interesting?
I have a few free moments on this Monday morning, in between clients, to think and plan my week out. Today, unfortunately, I work from 8am to 10pm at 3 different locations. Exercise just ain’t gonna happen. So, I just went through my week and scheduled in my exercise plans for the rest of the week. I prefer to work out in the morning but that is not always an option, especially this week. If that is the case, I like to try to find a group class to take or a friend to meet up with so that I stay accountable. That is the plan for this week.
Exercise tends to be the first thing to go during the holidays. That is such a bad idea. I get sucked into this problem myself. But you must work to protect that time. Exercise is too important for a healthy body – mentally, metabolically, and physically. Sometimes it’s good to have a back-up exercise plan like a workout video. I have a few short videos that are great to keep around if I am in a pinch. I also own a piece of cardio equipment that I can get on, even if just for 20 minutes.
Don’t minimize the importance of exercise this holiday season. Commit to your plan and make it happen, one way or the other, early in the day or late at night. It will be worth it.
Have a healthy, exercise-filled week!
Christmas Calories Don’t Count December 2, 2009
I saw this statement on a Christmas plate this weekend at Cracker Barrel and couldn’t decide if I could buy it as a joke or if it went against everything I stand for. I decided on the latter. This is just the motto that gets us all into trouble, doesn’t it?!
Instead, how about making up your own eating motto for this holiday. For instance, “Dinner at home will happen” or “I will eat my veggies before the cookies.” These are just some silly ideas but still possibly true. What if you planned on eating at home every night regardless? What if you ate a piece of produce before you ate a cookie? What if you were active every day regardless? Would these things make this holiday different for your waist line? One small change to your holiday mindset may make a huge difference and prevent those extra pounds from coming on. Think about your eating motto and post below what your’s will be.
Here’s what I think mine will be: I will eat a piece of produce before I eat a sweet.
