As discussed in the previous post, healthy snacks can be simple or creative. One important thing to understand when it comes to diet is variety. Oftentimes we get stuck in a cycle or have “staples” in terms of snacks and meals – eating the same snacks or meals day after day. When we limit the diet to only a few choices, we are limiting a variety of vitamins, minerals, and other nutrients necessary for our bodies. Continue reading
I would like to thank the Philadelphia 76ers Strength Coach for that catchy phrase while we were sipping Starbucks the other day. It stuck in my head. One of the more popular questions I get asked is about snacks — there are many we can think of, but, somehow we end up standing in front of our pantry or fridge, sigh, and come up short. Continue reading
I remember one day I was in line at Wawa and was looking at a packet of Sugar-Free Werthers Original. There was a small “warning” on the package to inform me that if I ate too much it might cause some GI upset. So instead of inhaling the whole package, I played by the rules because I was scared of you-know-what. Continue reading
I know. It isn’t exactly Halloween night yet – but, you ate all the candy or most of it that should be for the trick-or-treaters. Or, perhaps you did in fact have trick-or-treat night BUT you have a child… and you always teach children how to share (like, candy for instance). Continue reading
Oftentimes people approach me with the idea that because I am a dietitian, I am a miracle worker – and gosh, I wish I was. Thing is, a dietitian can help create success; however, it takes more than our words of wisdom to make the goals happen. When it comes to weight loss goals, one has to be realistic. The most important things to realize are: Continue reading
Pizza. Burgers. Candy bars. Cheesesteaks. Whole milk. Have you ever tried any of these strategies to gain weight? Some of you may want to throw darts at this post because you would do anything to have this problem – gaining weight. For many athletes or even those with simply a furnace metabolism, this can truly be an aggravating experience. Continue reading
As I mentioned in the last post, I will be creating scenarios in which kids, parents, and other individuals deal with on occasion. These are the most common situations I hear about from my clients. Here is case #2…
Case #2: You and your family are at a professional baseball game and you get hungry. What healthy snack or meal choice would you search for or select? Continue reading
A lot of times I work with youth athletes or parents that have younger children. When learning about healthy eating habits, oftentimes there are situations a child or parent experience. Within the next few posts, I will create common scenarios children, parents, and teens deal with on occasion.
Case #1: You arrive home early (before your parents) and you are not allowed to use the microwave or oven. You are starving. What healthy snacks could you eat? Continue reading
Oftentimes we battle with what is a “good” food or a “bad” food; yet, in reality, there is no such thing. This self-imposed rule should be tossed in the trash and with that should come a new level of acceptance – “sometimes” foods.
As a registered dietitian, my background deals with creating diets for professional athletes, to helping a mom figure out how on earth to survive the “picky eater” stage of childhood. No matter what the diet or type of individual, I have always believed in the 80/20 rule – 80% of the time you should behave and 20% of the time, walk on the wild side. Yet whether you wish to walk on the wild side or play it safe, here are a few tips on making your meals, snacks, and treats more healthful. Below is a list of substitutions and suggestions. Understand cooking is trial and error, but you may find lighter versions are in fact just as tasty.
| Ingredient substitutions Guide | |
| The recipe calls for this ingredient: | Try substituting this ingredient: |
| Bacon | Canadian bacon or lean prosciutto (Italian ham) |
| Bread, white | 100% whole-grain bread |
| Bread crumbs, dry | Rolled oats or crushed bran cereal |
| Butter, margarine, shortening or oil in baked goods | Applesauce or prune puree for half of the called-for butter, shortening or oil; Use non-hydrogenated oils or trans fat free margarines instead of butter.
*Note: To avoid dense, soggy or flat baked goods, don’t substitute oil for butter or shortening. Don’t substitute diet, whipped or tub-style margarine for regular margarine. |
| Cream | Fat-free half-and-half, evaporated skim milk |
| Cream cheese, full fat | Low-fat cream cheese, Neufchatel, or low-fat cottage cheese pureed until smooth |
| Eggs | 2 egg whites or 1/4 cup egg substitute for each whole egg |
| Flour, all-purpose (plain) | Whole-wheat flour for half of the called-for all-purpose flour in baked goods *Note: Whole-wheat pastry flour is less dense and works well in softer products (cakes and muffins) |
| Ground beef | Extra-lean or lean ground beef, chicken or turkey breast |
| Milk, evaporated | Evaporated skim milk |
| Milk, whole | Reduced-fat or fat-free milk (reduced-fat has better taste) |
| Oil-based marinades | Wine, balsamic vinegar, fruit juice or fat-free broth |
| Pasta, enriched (white) or white rice | Whole-wheat pasta, brown or wild rice, bulgar |
| Soups, creamed | Fat-free milk-based soups, mashed potato flakes, or pureed carrots, potatoes or tofu for thickening agents |
| Sour cream, full fat | Low-fat sour cream, plain fat-free or low-fat yogurt |
| Sugar | Baked goods can usually reduce the amount of sugar by one-half; enhance sweetness by adding vanilla, nutmeg or cinnamon |
| Table salt | Herbs, spices, citrus juices, sea salt |
Summer basketball leagues are soon or already underway — especially tournaments. Eating properly before, during, and after games, practice, and training will have a positive effect on your stamina, muscular endurance, concentration, and will delay fatigue. While you know to stay hydrated in the warmer temps, still being mindful of your nutrition and timing is just as important. Continue reading
