Monthly Archives: November 2012

27 11, 2012

One Down and…..

November 27th, 2012|Nutrition|Comments Off on One Down and…..

We have one holiday behind us for the season. You do not have to let the holiday parties that are coming derail your healthy food goals.

Make sure that you eat something before you attend a party.  “Saving up” all day by not eating is the worst strategy.  It allows your metabolism to slow and by time you arrive at the party you are starving and unable to control the amount you eat.

Best strategy is still eat consistently throughout the day.  Choose lighter items but still eat about every 3-4 hours and ideally consume a healthy snack before leaving.  A great options is hummus and raw vegetables.  They provide a healthy low calorie option with protein, fiber and water which can help you be satisfied and not be ravenous and overindulge at the party.

19 11, 2012

Enjoy your favorites!

November 19th, 2012|Nutrition|Comments Off on Enjoy your favorites!

The holiday season is most often associated with sitting and eating large amounts of food especially for our big holiday gatherings. This can sometimes add unnecessary stress if you are trying to stay healthy. The goal around the holidays is not to deprive yourself but to enjoy it without overindulging. Do not stress about trying to lose weight.  Major goal is to maintain.

For your Thanksgiving meal, to keep your calories in check focus on enjoying the holiday favorites. Skip the bread and the foods you can have any day of the year and go for your favorites.  Whether it’s your grandmas famous stuffing or your moms homemade pie that she only makes for the holidays.

And, only have one plate and save the leftovers to savor for lunches the next couple days! Cook once and eat a few times.

14 11, 2012

Salad Plate vs. Entree Plate

November 14th, 2012|Nutrition|Comments Off on Salad Plate vs. Entree Plate

Eat Off Of Your Salad Plates! You will serve yourself 30% more food on your larger dinner plates.  Since we often “eat” with our eyes, using smaller dishware is a simple way to reduce portion sizes without feeling deprived as the food “looks” like enough on the plate.

We tend to be externally connected versus physically connected to hunger. Internal hunger cues, such as rumbling stomach, a slight headache, fatigue, irritability and decreased concentration- are meant to remind you to meet your energy requirements and maintain your natural set point weight. Reconnecting with your physical signals of hunger and satiety can help you acquire the internal power to regulate your food intake.

Starting with small behavior modifications such as eating on smaller plates can be a great way to start getting more physically connected to your hunger and satiety cues.

7 11, 2012

Oven Roasted Red Potatoes with Rosemary and Garlic

November 7th, 2012|Recipe|Comments Off on Oven Roasted Red Potatoes with Rosemary and Garlic

Quick and easy potatoes with so much flavor!


  • 1 1/2 pounds small new red potatoes (about 15), scrubbed and dried
  • 1/4 cup extra-virgin olive oil
  • 4 to 6 cloves garlic, crushed
  • 1 tablespoon fresh or 1 teaspoon dried rosemary


Preheat the oven to 350 degrees F.  Pare a narrow strip of peel from the middle of each potato. In a large bowl mix the oil, garlic, and rosemary; add the potatoes and toss well. Transfer the potatoes to a shallow baking pan and roast until potatoes are tender when tested with the tip of a knife. Serve hot. These can also be chilled and served with fried chicken or ham.

7 11, 2012

Pumpkin Pie Bites

November 7th, 2012|Recipe|Comments Off on Pumpkin Pie Bites

-2 refrigerated ready-to roll pie crusts

-8 oz. cream cheese, room temperature

-1/2 cup sugar

-1 cup canned pumpkin

-3 eggs

-1 teaspoon vanilla

-1 teaspoon pumpkin pie spice

-1 Pumpkin-shaped cookie cutter

1/2 cup chocolate morsels, vegetable oil,
re-sealable plastic bags

Preheat oven to 350 degrees. Use cookie cutter to cut 12 pumpkin shapes from each pie crust. You will need to roll the dough thinner than it comes out of the box. Press dough shapes into a 24 cup mini muffin tray. (Make 12 at a time, alternating cups to make sure pie crusts don’t overlap each other.)
Apply egg whites from one egg to the top edges of each pie. Mix cream cheese, sugar, canned pumpkin, remaining 2 eggs, vanilla and pumpkin pie spice together until thoroughly combined. Spoon mixture into each pumpkin-shaped pie crust. Bake for 12-15 minutes. Remove pies to cool and repeat with second pie crust. Place the muffin tray in the freezer to cool it quickly for re-use.

Makes 24 pies. Keep refrigerated.

To decorate, melt chocolate in a heat-proof bowl in the microwave on medium. Heat in 30 second intervals, stirring in between until melted. Add a little vegetable oil to make the chocolate more fluid. Transfer to a re-sealable plastic bag and cut the corner off. Drizzle or draw faces on pies.

Note: The cutter I used was 3 3/4 inches wide, but if you don’t have one, don’t worry. Just use a round cutter around that size or slightly smaller to cut circle shapes out of the dough. Then make stems with the scraps. Press each stem over the edge and down the side of the dough before filling.

7 11, 2012

Stuffed Sweet Potatoes with Pecan and Marshmallow Streusel

November 7th, 2012|Recipe|Comments Off on Stuffed Sweet Potatoes with Pecan and Marshmallow Streusel

YIELD: 6 servings PREP TIME: 15 minutes COOK TIME: 55 minute


1 cup pecan pieces, divided

6 large sweet potatoes

6 tablespoons unsalted butter, at room temperature, divided

6 tablespoons light brown sugar

1/2 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

1/4 teaspoon ground ginger

1/8 teaspoon salt

3 tablespoons all-purpose flour

1 cup miniature marshmallows


Preheat the oven to 350 degrees F. Spread the pecans onto a baking sheet and place in preheated oven 5-7 minutes until fragrant. Shake the baking sheet halfway through baking so the nuts will toast evenly. Remove nuts from oven and set aside to cool completely. Turn the oven up to 400 degrees F.

Wash the sweet potatoes, scrubbing them well to remove any dirt. With a fork, prick the sweet potatoes in a couple of spots and place them on a sheet pan. Bake for about 45 minutes, or until a knife inserted in the center goes in easily. Remove from oven and let stand until cool enough to handle but still very warm.
 Cut potatoes in half lengthwise and push the ends towards the middle so it opens up. Scoop out flesh and place in medium bowl, being careful not to tear skin. Reserve skins.

In a large bowl, mix 3 tablespoons butter and brown sugar together until it’s crumbly-looking. Add the cinnamon, nutmeg, ginger, salt, and half of the pecans. Divide mixture in half. Add half of the mixture to the sweet potato flesh and fold in completely. Add the filling back to the potato skins and place on baking sheet.

To the remaining brown sugar mixture, add 3 tablespoons butter, flour and remaining pecans. Mix until crumbly looking. Top sweet potatoes generously with the brown sugar mixture and marshmallows and return to the oven. Bake for another 5-10 minutes, or until the marshmallow topping is golden brown.

7 11, 2012

Pumpkin Cake Bars

November 7th, 2012|Recipe|Comments Off on Pumpkin Cake Bars

Not only is this cake absolutely delicious, it’s very low in fat and calories because it’s made with no added butter or oil! Serve with low-fat cream cheese frosting for a deliciously deceptive holiday dessert!

Yields: About 16 cake bars


For the cake:

  • 1 (15 ounce) can pumpkin puree
  • 2/3 cup low-fat Greek yogurt
  • 1 teaspoon vanilla extract
  • 4 egg whites
  • 1 teaspoon baking soda
  • 1 cup white sugar
  • 3 teaspoons baking powder
  • 2 cups all-purpose flour
  • 1/2 teaspoon of salt
  • 2 teaspoons pumpkin pie spice
  • Cooking spray

For the frosting:

  • 5 ounces light cream cheese
  • 1 cup powdered sugar
  • 1 teaspoon vanilla
  • 1/4 cup toasted almonds, chopped


To make the cake:

1. Preheat oven to 350 degrees F. Grease an 8 x 8-inch glass cake plate with cooking spray.

2. Mix pumpkin, yogurt, vanilla, egg whites and sugar well in a large mixing bowl. Once combined, add in baking soda, baking powder, flour, salt and pumpkin pie spice until fully mixed.

3. Bake for about 30 minutes, or until cake comes out dry when inserted with a toothpick.

To make the frosting: Mix cream cheese, powdered sugar and vanilla together. Once cake has cooled, frost and garnish with toasted almonds.


6 11, 2012

Prevent Holiday Weight Gain

November 6th, 2012|Nutrition|Comments Off on Prevent Holiday Weight Gain

Is it too early to hear the word “holiday” yet?  Well, now is the best time to start getting yourself into a healthy eating regimen.  It takes 2-4 weeks to any behavior to become a habit.  You have just a little over 2 weeks to start a healthy eating plan.

Where can you start?

Eat Consistently

Breakfast should be consumed within 30 minutes of waking, and be sure to consume a meal or snack every 3-4 hours. Aiming for 4-6 smaller more frequent meals per day helps to increase your metabolism for weight loss and increase your energy for exercise


In order to be hungry for snacks between meals, you need to eat smaller meals. Otherwise, you will simply be adding unnecessary calories.

Fist= 1cup.

For healthy portion of fruit and grains= ½-1 fist

For healthy portion of veggies= 1 fist

Tip of thumb= 1 Tbsp for salad dressing and peanut butter

Palm (varies between 3-6oz according to size and thickness) for protein.

Here’s to a healthy holiday season!